JOHN BERARDI, PHD, CSCS

Intermittent FastingScience or Fiction? Anti-Jet-Lag Diet

Dr Charles Ehret Argonne National Laboratory

Day 1Feast

Day 3Feast

Breakfast High proteinfeast

High proteinfeast

Lunch High proteinfeast

High proteinfeast

Dinner High carbfeast

High carbfeast

*normal breakfast time but in new time zone

Day 1Feast

Day 2Fast

Day 3Feast

Day 4Fast

Breakfast High proteinfeast

Very lightmeal ornothing

High proteinfeast

Very lightmeal ornothing

Lunch High proteinfeast

Very lightmeal ornothing

High proteinfeast

Very lightmeal ornothing

Dinner High carbfeast

Very lightmeal ornothing

High carbfeast

Very lightmeal ornothing

Day 1Feast

Day 2Fast

Day 3Feast

Day 4Fast

Day 5 Travel

Breakfast High proteinfeast

Very lightmeal ornothing

High proteinfeast

Very lightmeal ornothing

High proteinfeast*

Lunch High proteinfeast

Very lightmeal ornothing

High proteinfeast

Very lightmeal ornothing

Normal meal

Dinner High carbfeast

Very lightmeal ornothing

High carbfeast

Very lightmeal ornothing

Normal meal

Military Medicine, 2002(188 US National Guardsmen)

US to Korea - 7.5x less jet lagKorea to US - 16.2x less jet lag

Anti-Jet-Lag FastDr Clifford Saper

Beth Israel Medical Center

Day Of Travel

Breakfast Normal

Lunch Normal

DinnerFast before and especially

during the flight - but drinklots of water

*fasting should last at least 14 hours but can last as much as 24 hours

Day Of Travel Arrival

Breakfast NormalEat soon after landing, asclose to local meal time as

possible.

Lunch Normal Normal

DinnerFast before and especially

during the flight - but drinklots of water

Normal

JB’s Travel Diet(unpublished)

Day 1Strength

High

Day 3Strength

High

Day 5Strength

High

Breakfast Green tea,water

Green tea,water

Green tea,water

Lunch(post ex)

Highcalorie (P, C)

Highcalorie (P, C)

Highcalorie (P, C)

DinnerHigh

calorie (P, C)

Highcalorie (P, C)

Highcalorie (P, C)

*if traveling, extend fast to about 20-24 hours and eat upon arrival

Day 1Strength

High

Day 2Condition

Low

Day 3Strength

High

Day 4Condition

Low

Day 5Strength

High

Day 6Condition

Low

Breakfast Green tea,water

Green tea,water

Green tea,water

Green tea,water

Green tea,water

Green tea,water

Lunch(post ex)

Highcalorie (P, C)

Low calorie(P, F)

Highcalorie (P, C)

Low calorie(P, F)

Highcalorie (P, C)

Low calorie(P, F)

DinnerHigh

calorie (P, C)

Low calorie(P, F)

Highcalorie (P, C)

Low calorie(P, F)

Highcalorie (P, C)

Low calorie(P, F)

Day 1Strength

High

Day 2Condition

Low

Day 3Strength

High

Day 4Condition

Low

Day 5Strength

High

Day 6Condition

Low

Day 7Off

Low

Breakfast Green tea,water

Green tea,water

Green tea,water

Green tea,water

Green tea,water

Green tea,water

Green tea,water

Lunch(post ex)

Highcalorie (P, C)

Low calorie(P, F)

Highcalorie (P, C)

Low calorie(P, F)

Highcalorie (P, C)

Low calorie(P, F)

Low calorie(P, F)

DinnerHigh

calorie (P, C)

Low calorie(P, F)

Highcalorie (P, C)

Low calorie(P, F)

Highcalorie (P, C)

Low calorie(P, F)

Low calorie(P, F)

*might have a snack in here somewhere

STOP!(what ever happened to eating every 3 hours?)

Muscle loss

Low bloodsugar

High cortisol

Lowperformance

Irritability

NutrientDeficiency

Fatigue

Road Rage

The First Fast

Day Before Fasting

Breakfast Normal

Lunch Normal

Dinner Normal

Snack at 10PM Protein and veggies500ml water

Day Before Fasting Fasting Day

Breakfast Normal1000ml water w/greens

cup of green tea5g BCAA caps or powder

Lunch Normal1000ml water w/greens

cup of green tea5g BCAA caps or powder

Dinner Normal

1000ml water w/greenscup of green tea

5g BCAA caps or powder

Snack at 10PM Protein and veggies500ml water

Protein and veggies500ml water

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Hunger

Hunger

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Hunger Key LessonsHunger is not an emergencyPhysical isn’t psychological hungerEating is a privilegeEating is a responsibilityFood marketing is powerful

•••••

The Research

BenefitsReduced

blood lipids (triglycerides and LDL)blood pressure (sympathetic/parasympathetic)inflammation (CRP, IL-6, TNF, BDNF, and more)oxidative stress (protein, lipid, and DNA damage)risk of cancer

•••••

BenefitsIncreased

cell turnover and repair (called autophagocytosis)fat burning (fatty acid oxidation later in the fast)growth hormone (later in the fast)metabolic rate (later in the fast via epi/norepi)

••••

BenefitsImproved

appetite control (PPY and ghrelin)blood sugar control (increasing insulin sensitivity)CV function (ischemic injury to the heart)chemotherapy (higher doses more frequently)neurogenesis/plasticity (neurotoxin protection)

•••••

Calorie Restriction? Fasting?

Popular IF Programs Alternate Day (ADF)36h fast, 12h feed - every day

(eat every other day)

Eat Stop Eatfull day fast - 1-2x days per week

(fast Sunday or Wednesday and Sunday)

Warrior Diet20h fast, 4h feed - every day

(eat at night, after workout, every day)

Leangains16h fast, 8h feed - every day

(fast until lunch every day)

Meal Skippingskip breakfast/dinner - random

(sometimes skip a meal)

I’d NEVER try this stupidfasting crap!

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My 6 Months of Fasting

My GoalsTry something new and differentLose 20 lb. of body weightLost mostly body fatSupport my trainingFeel good while “dieting”Stay healthy through the process

••••••

Nate’s 6 Months of Fasting

Goalsgain 20 lb. in 4 weekslose 20 lb. in 5 daysgain 20 lb. in 1 day

•••

Day 1Strength

High Calorieand Carbs

Day 2Strength

High Calorieand Carbs

Day 4Strength

High Calorieand Carbs

Day 5Strength

High Calorieand Carbs

3 LargeMeals

Peri-WorkoutNutrition

3 LargeMeals

Peri-WorkoutNutrition

3 LargeMeals

Peri-WorkoutNutrition

3 LargeMeals

Peri-WorkoutNutrition

Day 1Strength

High Calorieand Carbs

Day 2Strength

High Calorieand Carbs

Day 3Condition

ModerateCalorie

Day 4Strength

High Calorieand Carbs

Day 5Strength

High Calorieand Carbs

Day 6Condition

ModerateCalorie

3 LargeMeals

Peri-WorkoutNutrition

3 LargeMeals

Peri-WorkoutNutrition

3 ModerateMeals

3 LargeMeals

Peri-WorkoutNutrition

3 LargeMeals

Peri-WorkoutNutrition

3 ModerateMeals

Day 1Strength

High Calorieand Carbs

Day 2Strength

High Calorieand Carbs

Day 3Condition

ModerateCalorie

Day 4Strength

High Calorieand Carbs

Day 5Strength

High Calorieand Carbs

Day 6Condition

ModerateCalorie

Day 7OFF

Full DayFasting

3 LargeMeals

Peri-WorkoutNutrition

3 LargeMeals

Peri-WorkoutNutrition

3 ModerateMeals

3 LargeMeals

Peri-WorkoutNutrition

3 LargeMeals

Peri-WorkoutNutrition

3 ModerateMeals

Green Tea,Water,Greens,BCAA

Before170 lb.

After190 lb.

SummaryFasting is an option

(So, too, is frequent feeding)

Who it might be for:history of monitoring calories/foodexperienced exercisersingle or have no childrenextremely supportive partnerflexible job and lifestylelow lifestyle stresswant athletic look, not to be huge

•••••••

Who it’s maybe not for:new to diet and exercisemarried and have childrenhave performance oriented jobhave client facing jobcompete in elite sport/athleticsexcessive lifestyle stressors

••••••

Special note:Men vs. Women

42

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